</p><div><br></div><div><span class="tieba-inline-style-26">这种高温天气，强烈的阳光、闷热的空气会给不少跑友都带来很大的挑战。<span class="tieba-inline-style-27">很多业余跑友开始将跑步时间提前或推后以避开白天的烈日。那么，在如此高温的情况下跑步</span></span><span class="tieba-inline-style-28"><span class="tieba-inline-style-29">应该注意哪些事项呢？怎样才能保证安全呢？</span></span></div><div><br></div><div><span class="tieba-inline-style-30">尽管你控制不了逐渐升高的气温、湿度和酷热，但是你可以做一些相应的训练调整和针对对策，从而达到自己训练的目标。下面小编就给大家讲讲高温下跑步的注意事项吧~</span></div><div><br></div><div><img data-id="16401" data-role="guide-img" title="金属质感分割线" src="https://imageads.codoon.com/codoon-aticle/3bcfc3e1-7058-11e7-89ca-015d72a2acd0.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" _src="https://imageads.codoon.com/codoon-aticle/3bd15117-7058-11e7-89ca-015d72a2acd0.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" class="tieba-inline-style-31"></div><section class="_135editor tieba-inline-style-32" data-tools="135编辑器" data-id="16401"><p class="tieba-inline-style-33"><br></p></section>
<p class="tieba-inline-style-34">
<span class="tieba-inline-style-35"><strong><span class="tieba-inline-style-36">高温跑步会有什么生理反应？</span></strong></span>
</p>
<p class="tieba-inline-style-37">
<br>
</p>
<p class="tieba-inline-style-38">
<span class="tieba-inline-style-39">在高温下跑步时，身体会产生大量的热量。如果不能很好地散热，会造成体内热量积聚过多。体内高热会导致代谢活动受抑制、同时神经细胞的兴奋性也大打折扣。具体表现为肌肉力量下降、控制节奏的能力下降；如果因散热发汗而失水过多，就容易出现脱水和电解质紊乱以及随之而来的肌肉抽搐。</span>
</p>
<p class="tieba-inline-style-40">
<br>
</p>
<p class="tieba-inline-style-41">
<a><img src="https://imageads.codoon.com/backend/c83898e7-6551-11e7-a032-015d2b4a5cc0.png!640m0" class="tieba-inline-style-42"></a><span class="tieba-inline-style-43"><br></span>
</p>
<p class="tieba-inline-style-44">
<br>
</p>
<p class="tieba-inline-style-45">
<span class="tieba-inline-style-46">高温下跑步还存在一定的风险，除了中暑和脱水，还有一种需要警惕的病症叫做“横纹肌溶解症”。肌肉高热时降解酶的活力会提高，每增加1 ℃ 时可提高10%左右，这会使肌细胞更易发生坏死溶解，肌红蛋白、肌酸激酶等流入血液造成全身损害。</span>
</p>
<p class="tieba-inline-style-47">
<br>
</p>
<p class="tieba-inline-style-48">
<a><img src="https://imageads.codoon.com/backend/d24cbadd-6551-11e7-a032-015d2b4a5cc0.png!640m0" class="tieba-inline-style-49"></a><br>
</p>
<p class="tieba-inline-style-50">
<br>
</p>
<p class="tieba-inline-style-51">
<span class="tieba-inline-style-52">而且高温下跑步出汗会造成水分和电解质的大量流失。从而体液渗透压的改变，导致细胞内外渗透压不平衡，会对肌肉细胞膜造成更大的压力。更有可能导致细胞膜通透性改变、细胞内容物流出。</span></p><p class="tieba-inline-style-53"><span class="tieba-inline-style-54"><br></span></p><section class="_135editor tieba-inline-style-55" data-tools="135编辑器" data-id="16401"><p class="tieba-inline-style-56"><img data-id="16401" data-role="guide-img" title="金属质感分割线" src="https://imageads.codoon.com/codoon-aticle/4a9aaa85-7058-11e7-89ca-015d72a2acd0.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" _src="https://imageads.codoon.com/codoon-aticle/75693af6-7058-11e7-89ca-015d72a2acd0.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqakvjawjcmvvzdzfwtvb6c2noefjls1pweevomjnxqjllz1bxrnezdw95qnkzttkzugngt3vucnzqa1lwcnrmdlhnd29yykj1v0faneevma==!640m0" class="tieba-inline-style-57"></p></section><br>
<p class="tieba-inline-style-58">
<span class="tieba-inline-style-59"><strong><span class="tieba-inline-style-60">高温下跑步要注意哪些？</span></strong></span>
</p>
<p class="tieba-inline-style-61">
<br>
</p>
<p class="tieba-inline-style-62">
<span class="tieba-inline-style-63">1.选对跑步的时间</span>
</p>
<p class="tieba-inline-style-64">
<span class="tieba-inline-style-65">通常情况下，如果气温超过32℃，空气湿度超过60%，就不建议在户外长时间跑步了，因为这种条件下中暑的概率非常高。无论是初跑者还是资深的跑友，建议夏季避开中午和下午最炎热的时段，尽量选择清晨或傍晚出门跑步。就算是晚上跑步，也尽量不要在余热依然很高的水泥地面跑。如果要在白天跑步的话，也应该选择有树荫的地方。</span>
</p>
<p class="tieba-inline-style-66">
<br>
</p>
<p class="tieba-inline-style-67">
<img src="https://imageads.codoon.com/codoon-aticle/81ca7f56-6551-11e7-a032-015d2b4a5cc0.jpg!640m0" alt="9.jpg" class="tieba-inline-style-68">
</p>
<p class="tieba-inline-style-69">
<br>
</p>
<p class="tieba-inline-style-70">
<span class="tieba-inline-style-71">2.<span class="tieba-inline-style-72">穿浅色宽松衣服</span></span>
</p>
<p class="tieba-inline-style-73">
<span class="tieba-inline-style-74"><span class="tieba-inline-style-75">深色的衣服是吸收阳光的，而浅色的衣服则能反射阳光，使体表温度降低。宽松可以让空气流动途径皮肤，有微风的感觉。夏季尽量不要穿汗渍性的棉布衣服，应该穿混合纤维材质的，这有利于排汗。此外，还可以选择</span>透气、排汗性能好的速干衣以及专业的跑步紧身裤或压缩裤。</span>
</p>
<p class="tieba-inline-style-76">
<br>
</p>
<p class="tieba-inline-style-77">
<img src="https://imageads.codoon.com/codoon-aticle/81cd583f-6551-11e7-a032-015d2b4a5cc0.jpg!640m0" alt="10.jpg" class="tieba-inline-style-78">
</p>
<p class="tieba-inline-style-79">
<br>
</p>
<p class="tieba-inline-style-80">
<span class="tieba-inline-style-81">3.防晒装备不能少</span>
</p>
<p class="tieba-inline-style-82">
<span class="tieba-inline-style-83">夏季抹防晒用品不只是为了抵抗紫外线的侵袭，避免你的皮肤被晒伤。它还能让皮肤和身体的温度保持在一个略低的水平。即使是阴天也不要忘记使用防晒品，防晒系数最低要达到30左右。此外，在光线较强的时候，可以选择戴太阳眼镜保护你的眼睛。你也可以选择戴鸭舌帽或网眼状的宽松帽子达到防晒散热效果。</span>
</p>
<p class="tieba-inline-style-84">
<br>
</p>
<p class="tieba-inline-style-85">
<img src="https://imageads.codoon.com/codoon-aticle/81d71d26-6551-11e7-a032-015d2b4a5cc0.jpg!640m0" alt="11.jpg" class="tieba-inline-style-86">
</p>
<p class="tieba-inline-style-87">
<br>
</p>
<p class="tieba-inline-style-88">
<span class="tieba-inline-style-89">4.补水是重中之重</span>
</p>
<p class="tieba-inline-style-90">
<span class="tieba-inline-style-91">气温越高，意味着跑者流汗越多，体液和电解质流失也就越多，因此在跑之前、跑步中途或跑步结束后，都应该即使补充水分。在炎热的夏天跑步，保持体内水与电解质的平衡是非常重要的。跑步时适当增加饮水量的同时，也应该要遵循“少量多次”的原则，不要一次大量饮用。</span>
</p>
<p class="tieba-inline-style-92">
<br>
</p>
<p class="tieba-inline-style-93">
<img src="https://imageads.codoon.com/codoon-aticle/81cc708c-6551-11e7-a032-015d2b4a5cc0.jpg!640m0" alt="6.jpg" class="tieba-inline-style-94">
</p>
<p class="tieba-inline-style-95">
<br>
</p>
<p class="tieba-inline-style-96">
<span class="tieba-inline-style-97">要特别注意的是，跑者不应感觉到口渴了，才想到喝水，应该运动一段时间就补水。还要补充钠、钾和其他重要电解质，因此跑步时最好选择运动功能型饮料。当你感到口渴的时候，你或许已有轻度的脱水了。</span>
</p>
<p class="tieba-inline-style-98">
<br>
</p>
<p class="tieba-inline-style-99">
<span class="tieba-inline-style-100">5.训练强度要适当</span>
</p>
<p class="tieba-inline-style-101">
<span class="tieba-inline-style-102"><span class="tieba-inline-style-103">在炎热的天气下，皮肤需要更多的血液来降温，供给肌肉的血液就减少了。所以，你的身体并没有充足的血液支撑你加大运动量。当气温过高时，即便是适应力很强的人也应该放慢跑步速度。</span>但你可以稍微增加跑步的里程数，把一次跑步训练分为几个部分，并增加休息和恢复的时间。</span>
</p>
<p class="tieba-inline-style-104">
<br>
</p>
<p class="tieba-inline-style-105">
<img src="https://imageads.codoon.com/codoon-aticle/81ce306b-6551-11e7-a032-015d2b4a5cc0.jpg!640m0" alt="7.jpg" class="tieba-inline-style-106">
</p>
<p class="tieba-inline-style-107">
<br>
</p>
<p class="tieba-inline-style-108">
<span class="tieba-inline-style-109">6.避免热疾病发生</span>
</p>
<p class="tieba-inline-style-110">
<span class="tieba-inline-style-111">在高温缺水的环境下跑步，很容易引起热衰竭、热射病等疾病。身体会出现不同程度的疾病反应，比如：脸色苍白，肌肉痉挛，疲惫无力，头晕目眩，恶心呕吐和昏厥等等。热射病也是最严重的热疾病之一，严重的话可能会威胁生命安全。它使人体体温调节功能失调，体内热量过度积蓄，从而引发神经器官受损。</span>
</p>
<p class="tieba-inline-style-112">
<br>
</p>
<p class="tieba-inline-style-113">
<img src="https://imageads.codoon.com/codoon-aticle/81cfabb6-6551-11e7-a032-015d2b4a5cc0.jpg!640m0" alt="8.jpg" class="tieba-inline-style-114">
</p>
<p class="tieba-inline-style-115">
<br>
</p>
<p class="tieba-inline-style-116">
<span class="tieba-inline-style-117">降温是治疗热疾病最主要的方法。喝一些冰镇的饮品、冼凉水澡都能为身体降温。如果这些降温措施不起作用，你的身体情况在一小时后没有好转的话，就需要马上去医院治疗。</span>
</p>
<p class="tieba-inline-style-118">
<br>
</p>
<p class="tieba-inline-style-119">
<br>
</p>
<p class="tieba-inline-style-120">
<span class="tieba-inline-style-121"><img src="https://imageads.codoon.com/codoon-aticle/08ed3ae2-3911-11e7-b75b-015c0997bbf0!640m0" title="分割线" data-role="guide-img" data-id="87560" class="tieba-inline-style-122"><br class="tieba-inline-style-123"></span>
</p>
<p class="tieba-inline-style-124">
<br>
</p>
<section class="_135editor tieba-inline-style-125" data-tools="135编辑器" data-id="89172" data-color="rgb(12, 137, 24)" data-custom="rgb(12, 137, 24)">
<section class="layout tieba-inline-style-126">
<section class="135brush tieba-inline-style-127">
<p class="tieba-inline-style-128">
<span class="tieba-inline-style-129"><strong class="tieba-inline-style-130">【有奖问答】</strong></span>
</p>
<p class="tieba-inline-style-131">
<span class="tieba-inline-style-132">天气这么热，你还会坚持跑步吗？</span>
</p>
<p class="tieba-inline-style-133">
<span class="tieba-inline-style-134">快来评论区写下你的答案吧！</span>
</p>
<p class="tieba-inline-style-135">
<span class="tieba-inline-style-136">我们将会从中选出1名幸运星，</span>
</p>
<p class="tieba-inline-style-137">
<span class="tieba-inline-style-138">送出精美的<span class="tieba-inline-style-139">咕咚运动装备</span>哦~</span>
</p>
</section>
</section>
</section>
<p class="tieba-inline-style-140">
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</p>
</section>
</section>
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